The food industry will try anything to get people to buy their products.  Their marketing people come up with all kinds of strategies and labeling that make their products "appear" to be healthy, but many times these products are not so healthy.  I personally try to eat only whole foods, which means just that, no artificial anything...so the bulk of the food I eat doesn't come with any labeling...vegetables, fruits, beans, whole-grains, nuts and seeds.  My grocery cart is basically filled up in the produce section.  If I do buy something that comes packaged like tofu, or bottled salad dressing, (I tend to make my own, very easy and very inexpensive), I try to stick to the rule, "no more than 5 ingredients in the ingredient list", and I have to be able to pronounce the ingredients and know what all the ingredients are.  

Here are some foods that you may think are good for you but, let me show you what I am talking about.....

• Multi-grain and Wheat Breads:  Terms such as "multi-grain", "7-grain" and "wheat" sound healthy on the package, but the breads inside may not actually be made from heart-healthy whole grains.  Many types of breads are labeled "multi-grain" and "wheat" are usually made with refined grains, (bad for you).  True whole grains are made without processing and everything stays intact.  How can you be sure you're getting 'whole grain'?  READ the nutritional label carefully...if the first ingredient is refined flour, or it says 'bleached' or 'unbleached' enriched wheat flour, you are not getting 100% whole-grain bread.  The first ingredient must say, 100% whole wheat.
• Vegan Baked Goods:  Just because a baked good is vegan doesn't mean it's healthy.  Vegan products can pack just as many calories, sugar and fat as traditional baked goods.  The problem with vegan baked goods is that consumers see natural ingredients such as evaporated cane juice, agave nectar, vegan chocolate chips and coconut oil, and just think that these ingredients are healthier than traditional sugar, dairy and flour.  Well, a vegan chocolate frosted cupcake typically contains 350 calories, 18 grams of sugar and 22 grams of fat per a 2 oz serving....not so healthy!!
• Fat-Free Salad Dressing:  When trying to lose weight, salads are the perfect lunchtime meal or light dinner, UNLESS you top this nutritional powerhouse with fat-free dressing.  Many people think that by using fat-free dressings they are choosing a healthy product, but by taking the fat out of the product, the food industry is replacing it with all kinds of ingredients that are as unhealthy for us as all the fat!  For instance, many bottled dressings have high fructose corn syrup in them...this is extremely unhealthy for us....as well as a list of other chemicals.  
• Reduced -Fat Peanut Butter:  Reduced-fat peanut butter is not necessarily a healthier version of regular peanut butter.  Both regular and reduced-fat contain about the same amount of calories, but the reduced-fat version has significantly MORE SUGAR.  Regular peanut butter is a natural source of the "good" monounsaturated fats.  Research has shown that people who include nuts and nut butters in their diets are less likely to develop type 2 diabetes and are protected from heart disease.  Look for a natural peanut butter with an ingredient list that contains NO ADDED oils, cane sugar or trans fats.  Better yet, find a store where you can grind your own!
• Energy Bars:  Energy bars are the perfect snack, right?  Not so fast....many energy bars are filled with high fructose corn syrup, added sugar, and artery-clogging saturated fat.  In addition to all that, they are often laden with synthetic ingredients we can't even pronounce.  Some energy bars, particularly the "meal replacement bars", contain more than 350 calories each!  If you are grabbing a snack to go, try 1/4 cup of trail mix instead.  If you must reach for a bar, choose one made with dried fruits, nuts and whole grains...and remember, READ the label!
• Bran Muffins:  Most bran muffins are made with generally healthy ingredients...bran is rich in fiber, omega-3 fats, protein vitamins and minerals.  The problem is, today's commercially available bran muffin is the portion size.  A random sampling of some coffee and restaurant chain bran muffins showed that many were 350 calories a piece, and that's before adding any butter or jam to it.  In addition, the bran muffins contain 600 mg of sodium, that's about 1/3 of a day's maximum amount.  If you want bran muffins, make your own using mini muffin tins. 
• Packaged Turkey:  Again, people think they are choosing wisely, but packaged turkey slices are loaded with sodium, preservatives and nitrates to extend their shelf life. A one 2 0z serving can contain nearly 1/3 of the maximum recommended daily sodium intake.  
• Foods Labeled "Fat-Free":  Fat-free DOESN'T mean calorie-free.  Foods that do not contain fat are not automatically healthy foods.  Fat-free foods lack flavor, so to give them more tastiness, food companies pour in other ingredients such as added sugar, thickeners and sodium.  Remember, there are many healthy naturally fat-free foods....vegetables and fruits!!
• Canned Soups:  Many dieters turn to soup as a convenient method to control calories and reduce portion sizes.  The trouble with canned soups is that even when labels state, "100% natural,l low sodium and reduced-fat", healthy consumers still need to check the nutritional information and ingredients for sodium and fat content , as well as artificial flavors and preservatives.  Some soups contain as much as 800 mg of sodium per serving, and the actual serving size is only half the can!!  Solution, make your own and freeze in individual serving sizes!!
• Baked Chips:  If you are one of the people searching for baked chips instead of fried, you might be surprised to hear that the fried chips may actually be a better choice.  Here's why:  While baked chips do reduce the fat content of chips, they don't offer as big of a calorie savings as you might expect.  In fact, many chips that say they're baked have just 20 fewer calories compared to their fried full-fat counterparts.  In addition, because fat is filling, you may actually eat more calories when enjoying backed chips because they provide a higher carbohydrate to fat ratio than fried potato chips.  When we think we are eating healthier, we sometimes eat larger servings....

These foods are just a few examples of what we think might be good healthy choices, but that's not always the case.  So, the most important thing to do when shopping is READ THE LABEL...the INGREDIENT LABEL....or, just do what I do, follow the 5 ingredient rule, or better yet,  buy foods that have no label!!

Quinoa--what is it and how do you pronounce it?  Quinoa is pronounced--"keen-wah".  It is a considered the King of Grains because it is a complete protein...everything your body requires from protein you can get from quinoa. This is considered one of the "ancient grains" as it has been around for hundreds of y 

A serving of this very nutritious grain is high in phytonutrients and flavonoids which are great cancer fighters.  Quinoa is also rich in nutrients including manganese, magnesium, tryptophan, folate and phosphorus--all essential to a healthy diet to keep your cells working well.   Also, it's filled with anti-inflammatory properties and heart protective fatty acids.  Compared to other grains, quinoa is significantly higher in calcium and protein.

Quinoa is a great alternative to rice, pasta, couscous, oatmeal or other grains, and it is as simple to cook as rice.  To cook it, use the same proportions as you would for rice:  1 cup of quinoa to 2 cups of water.  As you bring the water to a boil, rinse, the quinoa well under water.  Add the quinoa to the boiling water, and simmer for 20 minutes.  Fluff with a fork and WA LA, done!

Now, quinoa can be very bland tasting, just like plain rice or couscous can be.  To make it more flavorful, instead of using water to cook it with, substitute vegetable broth.  It will take on the flavors of whatever you are cooking it in.  To make a salad, cook it with either water or vegetable broth, then add some diced onions, cucumbers, tomatoes, parsley, and a little bit of lemon juice, salt and pepper.  You can't go wrong!

This is a very versatile grain.  Usually it is served as a side dish but, it can also make a fabulous breakfast, either hot or cold.  Cook the quinoa just like you would prepare oatmeal.  When it's ready, add some Almond milk and top with your favorite oatmeal toppings like fruit, nuts, cinnamon, berries, dried cranberries, or a little raw honey or real maple syrup.  YUM!!

This recipe is from the Forks Over Knives cookbook:

QUINOA, CORN AND BLACK BEAN SALAD

2 1/2 cups of cooked quinoa
2 cups of frozen corn, thawed
1 roasted red bell pepper, diced
1/2 small red onion, peeled and diced
1  15 oz can black beans, drained and rinsed
1 cup cilantro, finely chopped
6 green onions, thinly sliced 
1 jalapeno pepper, minced
zest of 1 lime and juice of 2 limes
1 T cumin seeds, toasted and ground (to toast, put in a dry skillet over heat, watch so they don't burn)
salt to taste

Combine all ingredients in a large bowl and mix well.  Chill for 1 hour before serving.

Again, you can use quinoa wherever you would use rice or couscous.  It is so nutritious and delicious, so give it a try.  You can buy it in most any grocery store....Bob's Red Mill brand also carries quinoa which, believe it or not, I can find at my local Ocean State Job Lots.  And, most of Bob's Red Mill products are organic...even better!!

Remember, for more recipes there are so many available right on-line....go to any Vegan website, or whole-food website and you will be inundated with choices...or just type in Quinoa...the possibilities are endless!  

Let me know if you try a new recipe that everyone loves....I love trying new dishes!

Do you or anyone you know suffer from:

• High blood pressure
• High cholesterol
• Diabetes 
• Heart disease
• Are overweight
• Acne
• Aches/Pains
• Tired/Fatigued
• Have Gi Issues

If so, would you like to PREVENT, REVERSE, STOP THE PROGRESSION OF, and or REVERSE these medical conditions....WITHOUT MEDICATIONS?

How?  Join my 12 week program:  GO PLANT STRONG!


CRITERIA:  

• Motivated to learn
• Able to meet 1-2 times per week
• Have lab work done--baseline and at the end of the 12 weeks
• Keep a daily food journal

COURSE OBJECTIVES: 

• How to incorporate more plant-based foods
• How to eliminate animal products 
• Increased energy levels
• Weight loss
• Lower cholesterol levels
• Lower blood pressure
• Blood sugars normalized
• Clearer skin
• Aches/Pains--gone
• GI issues disappear
• Decrease your grocery bill

END RESULT:  A HEALTHIER YOU!
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The cost of this 12 week program is absolutely FREE.  My goal is to teach approximately 10 people a Whole Food Plant Based diet.... this means not only how to eliminate the foods that are making us sick and overweight, but how to get a huge variety of vegetables, fruits, beans, whole-grains, nuts and seeds into our diets that will flood our body with all kinds of vitamins and antioxidants.  

I am asking for people that will make this commitment for the full 12 weeks....that means 12 weeks of eating REAL FOODS...eliminating processed, artificial foods, and animal products.  I don't expect people to eliminate all processed foods and animal products the first day we meet, BUT, that will be the ultimate goal.  However, the results you will see in a very short period of time will keep you motivated--the scale is going to drop, as well as your blood pressure, cholesterol levels, and  blood sugar level, (if you are a diabetic).   GI issues such as heartburn, indigestion, irritable bowel, etc, disappear...And, the longer you continue to follow this lifestyle change, the HEALTHIER you become!  You will find you have more energy than you thought possible.  

So, if this sounds like something you would like to participate in, please contact me...my email is:  asouperhealthyyou@hotmail.com, or you can reply at the top of this page by clicking on "Contact Debbie".  I look forward to hearing from you!!

For those of you who know me, my passion is nutrition, particularly Whole Food Plant Based nutrition.  However, exercise is really important in keeping our body's healthy.  Diet and exercise go hand in hand.  Whenever I meet people well into their 80s and 90s, that are REALLY healthy, I have to ask what their secret is.  99% of the time, each and every one of them will tell me they eat "good food" AND they keep on moving!  Everyday they do some kind of exercising....even if they only walk up and down their driveway for 30 minutes....they do it!

You do not have to join a gym to exercise...anybody can exercise anywhere.  Get outside and go for a brisk walk for 30 minutes, put a DVD in and exercise in front of your TV, or if you have cable, there is an exercise channel available for FREE with all kinds of different routines.  There really are no excuses for not exercising.  

Here is a list of "bad habits" we sometimes fall into when exercising and wondering why we aren't seeing results:

1. SUFFERING FROM EXERCISE ADD:  We sometimes tend to jump from one trend to another and never stick with anything long enough to see results.  Our body needs 8-10 weeks to respond--if we keep making too many changes, our body doesn't fully adapt.  Find something you love and stick to it for at least 8 weeks to see results.
2. FAILING TO PLAN  WORKOUTS:  This is the opposite of the above...if we are ONLY running, for instance, every single day and increasing our mileage too fast, we can cause injury.  Any seasoned runner will advise some kind of cross-training during the week such as cycling, briskly walking, strength  training, etc.  
3. WEARING THE WRONG KIND OF FOOTWEAR:  The wrong footwear will absolutely result in some kind of injury.  I never really believed this until I experienced it first hand.  If you are going to run, get running shoes...brisk walking, get walking shoes....it makes a HUGE difference!
4. ZONING OUT DURING WORKOUTS:  This happens more often than you think....especially in the gym.  While on the treadmill or elliptical machines, you see people on their phones.  These people really are not getting the most out of their workout because they probably are not pushing themselves hard enough.
5. NOT PUSHING HARD ENOUGH OR PUSHING TOO HARD:  Again, like the above issue, if you are not pushing yourself, (15 minutes into a routine you should at least start to sweat), you will not see results.  However, if you push too hard, you run the risk of over-training.  You should push yourself to the point of being uncomfortable for about 2-3 workouts a week, (on a scale of 0-10, you should be at 8-9)...the other remaining days at a scale of about 5-7.
6. HOLDING YOUR BREATH:  People don't even realize they are doing this, (I have to pay attention).  Weight lifters tend to have this problem....the correct way to lift is to inhale, then while LIFTING UP, exhale.  
7. SKIPPING OUT ON COOLING DOWN:  Cooling down is extremely important!!  We need to have significant amounts of blood to return to previously worked muscles and we need to slowly decrease our heart rate.  Also, muscles are extremely flexible after working out, this is really the best time to stretch.
8. SPENDING REST DAY ON THE COUCH:  It is important to have a recovery day, but spending it on the couch can cause more harm than good.  What is best for us is called active recovery--stretch, walk, bike ride, etc.  Pump fresh oxygen into sore muscles to speed recovery.
9. FOCUSING ONLY ON TROUBLE SPOTS:  Spot reduction is a myth and may actually backfire, according to the experts.  For instance, if you are focusing on inner thighs only, this can create muscle imbalance that may affect your whole body.
10. EXERCISING WHILE DEHYDRATED:  It is really important to stay well hydrated.  Studies show you should drink at least 32 oz of water in the hours leading up to your work-out, and at least 8 oz 20 minutes before starting.  However, if you are a runner, let's say, it's extremely important to hydrate everyday leading up to race day.  It makes a HUGE difference in your performance!

So, why not start doing some kind of exercise today?  Even if it's just a 30 minute brisk walk, it's a start.  Sometimes the "hardest part" is getting motivated to start.  Just set aside 30 minutes each day to do something....there are 1440 minutes in one day...carve out 30 of those minutes to devote to your health....it is time well spent!!

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Unfortunately, the majority of Americans just aren't well versed on herbs and spices and the many uses of them.  We all know how to use salt and pepper, maybe some onion powder, garlic powder and red pepper flakes, but other than that, we really don't dabble in the herb and spice world.  

Because I work with physicians from India and Africa, I have a little better understanding of herbs and spices and how to incorporate them in your everyday cooking.  Now, these physicians eat their foods EXTREMELY SPICY.  They often tell their story of how when they first arrived here, the only "American food" they could eat was pizza that came loaded with jalapeno peppers....everything else was "tasteless".  The Asians prepare their dishes with loads of herbs and spices, and really are full of flavor....minus the "hot and spicy spices".

For anyone that has visited an Indian market, you know they are loaded with dozens of herbs and spices.  Along with the amazing health benefits they have to offer, herbs and spices also add flavor and aroma to any dish.  Research has shown that herbs and spices also have the potential to  boost metabolism and help with weight management.  

So, spruce up your daily cooking with a dash of herbs and spices to give your metabolism a little kick.  Here is a list of the most common, available in any market:

CINNAMON:  This is one of the best weight loss herbs because it helps to stabilize blood sugar levels, keeps you feel full for a longer time, decreases hunger pangs, and metabolizes fats at a faster rate.  

GINGER:  Ginger is a very good body cleanser.  Ginger helps to remove the food logged in the digestive system and therefore, prevents fat storage and weight gain.

CARDAMOM:  This spice helps boost your metabolism and improve your body's ability to burn fat.

TURMERIC:  This yellow-orange spice has several weight-loss properties.  It helps to reduce the formation of fat tissues, therefore lowering total body fat and prevents weight gain.

ACAI BERRY:  Studies show the juice from the acai berry can improve the ability to lose weight effectively.  They help to prevent the fat build-up in the body and have enormous antioxidant properties.

CAYENNE PEPPER:  This spice includes a compound called capsaicin, which helps to burn fat and suppresses our hunger cravings.  According to research done by Purdue University--cayenne is effective in weight loss, increases the body's metabolic activity which causes the body to burn more calories.  

CUMIN:  Cumin helps to improve your digestive process and production of energy.  Cumin seeds also help to boost your immune system. 

GINSENG:  Ginseng helps to boost energy levels and speeds up metabolic rate.

BLACK PEPPER:  This commonly-used spice is filled with a compound called piperine.  This helps in boosting your metabolism.  Black pepper also helps in improving your digestive system and helps to burn fat at a faster rate.

FLAXSEEDS:  Flaxseeds acts as a bulking agent and gives you a feeling of fullness.  Therefore, they prevent you from overeating and helps you to lose weight. 

MUSTARD:  Mustard is a very good weight loss herb, as it helps to boost the body's metabolic activity.

FENNEL SEED:  These tiny seeds aid in digestion and help to regulate your hunger.  Besides, it also helps in cleansing your liver.

So experiment with a few of these herbs.  Maybe buy a new one to try every week or two.  When first trying them, don't over do it....some are really full of flavor and can be overpowering....a little can go a long way.  I find the easiest and best ways to get lots of different herbs and spices in your dishes is to throwing them in soups and stews...very flavorful!

Can you imagine being confined to a life like these cows?  They are not outside grazing in a pasture like the TV commercials would lead us to believe.  The have no room to move around and get to stand in their own waste products...this particular picture is of a clean barn....most cows don't have such a clean environment to spend their short lives in.  

Many people don't really think about the lives of the animals they are eating.  That's O.K.....but, what's not O.K. is what the meat of these animals are doing to the inside of our bodies.  And, it's not just the cows..it's the chickens, pigs, turkeys and fish.  The main cause of America's #1 Killer (Heart Disease), is the meat and dairy that is on our dinner plates and in our glasses.  

America's meat consumption has more than doubled and vegetables and fruits are declining.  Why?  The meat and dairy industries make sure we are bombarded with all kinds of advertising for their products.  The end result...Americans are getting fatter and sicker....the meat and dairy industries are becoming richer and richer.  Period.

It is a scientific fact that animal products  restrict the flow of blood in our arteries.  Plant based foods open our arteries and allows blood to flow freely.  More people die from eating related diseases than all the wars in the 20th century, natural disasters and automobile accidents, COMBINED!  This is why people call this premature dying "Animal's Revenge"...the animals leave a part of themselves in us when we eat them....they leave their cholesterol and saturated fats with us.  

Although heart disease is the #1 Killer in America, experts state that, "Dying from heart disease is as normal as dying from an overdose".....no one should have heart disease.  Studies were done on college students that ate a single bad meal....hamburger, fries and a soda....and then were tested...the result showed injury in the endothelial lining of their arteries.  That was from one single bad meal.  If you eat this way three times a day, the damage done over the course of time is staggering.  

I am here to tell you it does not have to be this way.  No one has to suffer from heart disease, it is not a natural progression with age.  I think we have come to accept that once we get older, these things are going to happen....this is just not true!  If we eat lots of meat and dairy, as well as processed, artificial "food products", we are guaranteed to have health issues....our bodies will become overwhelmed with saturated fats, cholesterol and toxic chemicals that can only lead to serious consequences.  

Instead, fill your carts with health promoting vegetables, fruits, beans, and whole-grains.  They come packaged with vitamins, minerals, and antioxidants that will flood your body with nourishment.  You will be strengthening your immune system giving it the ammunition it needs to fight off the bad stuff we breathe, drink and eat everyday.  Make a huge green salad for dinner every night with lots of colorful vegetables, throw together a vegetable "stir-fry" and serve over some kind of grain such as quinoa or brown rice.  Grab a whole-wheat tortilla, spread some hummus on it, cut up some vegetables, and add beans...roll it all up and you have a perfect meal!  It doesn't need to be complicated.  The "hardest" part of it all is chopping the vegetables....if you get them chopped and put in ziplock bags on the weekend, you can have dinner on the table in less than 10 minutes!

So, get some recipes you and your family would like to try, make your list and fill your cart with the colors of the rainbow. For breakfast try some steel-cut oatmeal topped with fruit, or maybe some whole-grain cereal, (not the sugary variety) topped with fruit and Almond milk.  For lunch, have a huge green salad with all the veggies you want, maybe throw on some beans, and a piece of fruit for dessert.  For dinner, try a new recipe with your family....choose a plant based recipe, (found everywhere on-line), and whip up some "ice-cream" in your blender for dessert.  It doesn't get any better than that!!

ICE CREAM


2 frozen bananas
1/4 c Almond milk
1 T unsweetened cocoa powder
1 t vanilla
1/2 t cinnamon (optional)

Place all ingredients in a high-powered blender and blend until smooth and creamy.  This will have the exact same consistency as soft serve ice cream....it is absolutely delicious!!

I have a friend who is a registered dietician that sends me all kinds of information and videos on plant based diets.  He too has the passion and inspiration for teaching this way of eating to anyone that will listen to him.  Yesterday he sent me a video that was probably the best video I have seen in a long time....it was a documentary on a plant based diet and three people's stories....very inspiring to say the least.  Let me share with you these three people's life changing events.

The first person was a 44 year old physician working at the Cleveland Clinic.  Now, for those of you that aren't familiar with the Cleveland Clinic, it is a world-renowned hospital for heart disease.  They are the pioneers of heart transplants and cutting edge treatment.  This 44 year old physician starts having chest pain, goes to one of the cardiologists and has the "normal" testing done.....bottom line, his coronary arteries are blocked and he must have bypass surgery. There was no family history for heart disease, he was not overweight,  he did not smoke, and his total cholesterol was 156....he was devastated!  He thought his diet was O.K.  He was eating the Standard American Diet, (SAD), but he thought because he ate mostly chicken, fish and maybe beef once or twice a month, he was eating healthier than most people.  

He decided he was not having the surgery done and was going to radically change his way of eating.  He met with Dr. Esselstyn, world renowned physician who has one of the largest programs for reversing heart disease with DIET.  Dr. Esselstyn started him on a 100% whole-food plant-based diet....that means no meat, poultry, fish, eggs, dairy, or oil.  This physician and his wife dramatically changed their eating habits, ate absolutely 100% plant based foods, and in two weeks this man's angina pain was GONE, and,  in two months his total cholesterol went from 156 to 89 WITHOUT MEDICATION.  An angiogram was done, (where they look inside the coronary arteries for blockages), which showed COMPLETE REVERSAL OF HEART DISEASE.  This all happened in a two month time frame....no medication, no SURGERY!!!

The next man that told his story was just an average person in his mid 60's, retired.  He went to his doctor for a check up as he was experiencing chest pain on and off.  Come to find out, his main artery was 100% blocked, with three other arteries 85-90% blocked.  This man couldn't believe it...he and his wife cut out beef and pork altogether....they ate only skinless chicken breast and fish.  What this man and his wife didn't realize was, chicken and fish have just as much cholesterol as the beef and pork they stopped eating.  This man also opted out of bypass surgery. He went home and started educating himself in how to save his life.  His doctor's were livid with him telling him he needed this surgery as well as medication in order to save his life.  

The same scenario unfolded....this man and his wife went 100% whole food plant based....absolutely nothing with a face or a mother was eaten, oil was completely cut out of their diets and in two months' time, this man's disease was COMPLETELY REVERSED by diet ALONE.  The doctor's could not believe it....After he was told his heart disease was reversed, he started walking everyday....just a little bit at first as he hadn't exercised in a long time.  He and his wife would go a little longer each day.....Seven months later, this man ran an 8.2 mile race and finished!!  He states he has never felt better in his whole life and would never revert back to his old ways....ever.

The third person to share their story was a 60+ year old female physician who was a marathon runner.  She was diagnosed with breast cancer.  Again, she was devastated....she too thought she was eating a healthy diet, ran just about everyday of her life.....how could SHE have breast cancer?  She ate chicken, fish, skim milk, low fat dairy products, vegetables and fruits. Well, she had a tumor that had to be removed, which she had done, and then was told she must have chemo and radiation to "zap" the stray cells that are floating around.  Because she knew that chemotherapy and radiation is the CAUSE of so many deaths in people diagnosed with cancer, she would NOT be going through that.  Instead, she decided to do her own research and find a way to SAVE HER LIFE.  She stumbled upon Dr. John McDougall and his whole-food plant-based way of eating.  

This physician, like the other two people above, dramatically changed her way of eating to a 100% plant based diet.  This is what saved her life!!  The goal for most breast cancer patients is to make it past the 5 year mark of being "cancer-free".  Once a patient makes it past that point, they are considered a success story....if they are diagnosed at year 6 with recurrence of cancer, they are STILL CONSIDERED A SUCCESS....WHAT????  This is how statistics are skewed...However, the physician is now 20 years past that 5 year mark, continues to race marathons and is CANCER-FREE!!  No chemotherapy or radiation needed.....

The bottom line is this, we have to get to the ROOT of the PROBLEM and cut it off!  Having surgeries and procedures along with taking medications are not SOLVING the problem.  Maybe for a short period of time the symptoms are gone, but if the CAUSE of the problem has not been addressed, (OUR DIETS), then the SAMETHING will happen again.  If stents are put in a patient's coronary artery and their diet has not changed, what do you think is going to happen??  The stents will clog and the patient is back to square 1, or even worse, without changing their diet, more arteries may be blocked resulting in another 1 or 2 or more stents being put in.

Heart disease is a PREVENTABLE AND OR REVERSIBLE DISEASE, PERIOD.  It does not have to exist, but the sad fact is, heart disease is the #1 KILLER in America today....#1.  Why.....it's all about the food we have on the end of our forks....

If you want help in transitioning to a Whole-food plant-based diet, please let me know...I would love to help you change your health...there is no greater gift you could give your family!

I was so excited to see a Special Report in a very prestigious journal that physicians subscribe to for the most up-to-date research in medicine.  The title of the article:  Nutritional Update for Physicians:  Plant-Based Diets.

The introduction started out by saying, "If you go with the flow in the US, you will eventually become obese".  Eating is American's biggest cause of death.  We think we know more about nutrition now than ever before....how can that be.....we are sicker now than ever before in American history.  

The American diet used to consist of mainly vegetables, fruits and grains.  Meat and dairy were on the plates of  very affluent people, most people could not afford meat.  Suddenly, at the beginning of the 20th century, meat and dairy became more affordable....here is where the trouble began.  Animals leave us with cholesterol in our arteries each and every time we eat them.  Our bodies produce cholesterol, so how much more do we require?  ZERO....we do not need to ingest any further cholesterol.  

People truly believe they are eating a healthy diet by switching from beef and eating lots of chicken and fish.  This is a HUGE myth...chicken has just as much cholesterol as beef....chicken is not a "health food"!  Now, this is where I lose people because they are thinking, "What's left to eat?"  At this point, many people just don't want to hear any more...they don't want to BELIEVE this is the case.  

Well, it's the pure and simple truth...the reason we are so sick in today's society is because EATING HAS BECOME THE BIGGEST CAUSE OF DEATH in America!!  According to the surgeon general, 2 out of every 3 Americans DIE from their eating habits.  We are the fattest nation on the planet with the majority of our school aged children having a high cholesterol level.  Statistics show 40% of the population die prematurely due to our #1 Killer--HEART DISEASE.  Really, we should be saying the STANDARD AMERICAN DIET is the #1 KILLER DISEASE in America today.  Heart disease and Cancer are the two major killers---after YEARS of research, the CAUSE of these 2 life-threatening illnesses--our diets! 

Did you know each and every one of us have cancer cells in our bodies?  But, the CURE for cancer is inside of us.  This is a well-known fact!  The cure--our immune system.  When our immune systems are functioning at optimal levels, they naturally kill off these cancer cells---everyday.  We must have STRONG immune systems...how do we achieve this?  We achieve this by eating a WHOLE FOOD PLANT BASED DIET.  Cancer cells do not just fade away....we must give our immune systems ammunition to fight these cancer cells...the ammunition is extremely simple to get...eat from the plant kingdom. When we eat meat and dairy, we are feeding these cancer cells, we are giving the cancer cells ammunition and leaving our immune system extremely weak.  Once this happens, the cancer cells become stronger and stronger, and multiple quickly....our immune system is too overwhelmed to handle this and now we are in serious danger.  

We are brain-washed into thinking we must have animal products....milk builds strong bones---this is the BIGGEST MYTH we have.  The dairy industry will lead us to believe we have a calcium deficient diet.  This is an out and out LIE.  No one should be consuming milk from a cow--NO ONE!!!  Milk feeds cancer cells, creates more cholesterol in our arteries, and CAUSES BONE LOSS.  When we take in dairy products, our bodies leach the calcium and phosphorus out of our bones to neutralize all this protein...end result, WEAK BONES.  The more dairy you take in, the more our calcium stores will be taken from our bones.  The fact is eating meat and dairy will weaken our bodies causing premature death....this is a well established fact.  We do not need protein from animal products...the protein from the plant kingdom is much more superior!  

Researchers are telling us:  Animal based diets FEED cancer cells...Plant based diets FEED the immune system.  Of course, plant based diets will also "CURE" heart disease, type 2 diabetes, kidney disease, strokes, along with chronic illnesses such as high blood pressure, arthritis, fibromyalgia, GI symptoms....you name it, a plant-based diet can FIX IT!  Unfortunately the pharmaceutical companies are extremely wealthy....pills are advertised instead of a plant-based diet. Who will profit from advertising vegetables and fruits?  Certainly not the pharmaceutical companies....

Our physicians just are not educated in nutrition...that's another plain and simple fact.  Look around, we are overweight and undernourished.  We have to CHANGE....what we are currently doing IS NOT WORKING.  If our current way of life was healthy, we would NOT be in the situation we are in.  

We can take control and turn this around....NO ONE should have to suffer the effects of heart disease, cancer, strokes, diabetes, etc.  NO ONE.  

Anyone ready for a change?  I would be more than happy to help anyone that wants to turn their health around...just let me know....it's much easier than you think!

 

Nice weather is here, (maybe), so it's time to fire up the grills!  The first thing that comes to mind are burgers.  In yesterday's blog I showed you the calories in a cheeseburger and fries...about 691...not to mention the saturated fat and cholesterol that is wrapped up in that food.  But, not to worry, there is a MUCH HEALTHIER choice--bean burgers!  There are recipes for black bean burgers, chickpea patties, pinto burgers...whatever kind of bean you have you can make a burger out of it.  And, they taste really, really good!

I know there are a lot of vegetable burgers available in the grocery store.  However, they do come with a lot of artificial ingredients--remember, one of the goals of following  a whole-food plant-based diet, (WFPB), is to eliminate artificial and processed foods.  With that being said, is the vegetable burger a healthier choice than the regular hamburger...YES!!

The following recipe is from Prevent and Reverse Heart Disease, by Caldwell Essestyn, MD, and is one of my favorites for black bean burgers. 

BLACK BEAN BURGERS

6  15 oz cans black beans, drained and rinsed, (or use your own homemade beans)
1 red bell pepper, seeded and chopped (1 cup)
3 green onions, chopped
2 carrots, grated 
1 t garlic powder
1 t onion powder
1 t chili powder
2 t ground cumin
1/2 c salsa

1. Preheat oven to 350 degrees.  Put beans in a large bowl.  Add remaining ingredients, stirring to combine.
2. Mash mixture well, using a potato masher or your hands.
3. Form patties, about 1/2 inch thick and place on baking sheet.
4. Cover with foil and bake for 20 minutes.  Remove foil and bake another 10 minutes, until tops are browned.  (Oven times may vary, so watch to make sure you don't burn them).
5. Serve on a whole-wheat bun with lettuce, onions, tomatoes, salsa, etc.

Can these burgers go on the grill?  Of course!  Just grill over a low heat...you don't want to burn the outside and not have the inside cooked.

Now, how about some HEALTHY potato salad to go along with that burger?  Forget the Hellmann's, here is a recipe for mayonnaise that has 10 calories per tablespoon and 0.2 g fat!

MAYONNAISE
This recipe make about one cup.  There are 'vegan' mayonnaise brands on the market, but you can make your own low-fat, inexpensive version at home!

1  12 oz package of Mori-Nu tofu (can't find that brand, substitute for whatever is available, choose low-fat)
2-3 T Dijon mustard
2 tsp distilled white vinegar
lemon juice, to taste
agave nectar, to taste (no agave, use raw honey)

1. In a blender or small food processor, blend tofu with Dijon and vinegar until smooth and creamy.
2. Add a few drops of lemon juice and a few drops of agave nectar and blend again.
3. Taste and add more lemon, agave or Dijon as needed.  Chill until you're ready to use!

Just chop up your cooked potatoes along with whatever vegetables you are adding....red peppers, green peppers, onions...whatever you like in your potato salad...mix with your healthy mayonnaise, salt and pepper....absolutely delicious.  Of course, make a pasta salad, coleslaw or any other kind of salad that calls for mayonnaise....not only are you saving yourself a load of calories, but there is no cholesterol or saturated fat to worry about!  You absolutely can make your favorite summer-time dishes in a much more healthier version....it just takes a little planning.

So, the next time you want a burger, give this black bean burger recipe a try....it won't take any longer mixing up these ingredients than it would to mix hamburger with whatever you put in the mix. 

Remember, that hamburger version comes "packaged" with cholesterol, saturated fat, antibiotics and hormones that were pumped into that animal....the black bean version....nothing but Mother Nature's goodness!!  It doesn't get any better than that......

There is no diet out there that will do what eating healthy can do.  The beauty of eating a whole-food plant-based diet (WFPB) is, there are no counting calories, fats, proteins or carbs, ever!  There are so many "diets" out there....each one counting something different, you can eat this but not that...believe me I know, I've done them all.  DIETS DO NOT WORK in the long-term.  Our goal is to be as healthy as we can...eating a healthy diet, WFPB, will absolutely, without a doubt, give you OPTIMAL HEALTH.  Throw in a dose of exercise everyday and you are on your way to the best quality of life imaginable!  

Speaking of exercise, let me give you a little information on eating empty calorie foods and how long it takes to burn off those calories:

• 1 glazed doughnut (242 calories)=88 minutes of crunches
• Cheeseburger and fries (691 calories)=141 minutes on the elliptical
• Fried chicken breast (444 calories)=65 minutes on a stationary bike
• Slice of cheesecake (710 calories)=143 minutes of brisk walking
• Milkshake (780 calories)=72 minutes of jump roping
• 2 slices of pepperoni pizza (626 calories)=159 minutes of stair climbing
• Chicken burrito (1,175 calories)=122 minutes of running
• Chips and queso (740 calories)=130 minutes of swimming
• 16 oz frappuccino (500 calories)=170 minutes of pilates
• 21 oz soda (200 calories)=54 minutes of lunges

This information came from Women's Health based on the weight of a 130 pound woman.  Can you imagine, eating one doughnut requires 88 minutes of crunches?? No way.....try doing 5 minutes of crunches let alone 88 minutes!

With this information in the back of your mind, is it really worth 2 minutes of "pleasure" eating...2 minutes of pleasure vs hours of strenuous exercising to "undo the damage".  Really, we aren't undoing the effects this food has on us on the inside.  We may be able to get rid of the excess calories, but the havoc these foods create inside our body's is far worse.  

Instead of eating foods on the above list, substitute with really good-for-you food.  It's easy...forget the doughnuts...Over the weekend I made a REALLY good recipe using  HEALTHY ingredients...oatmeal, dates, mixed frozen berries, bananas, and cinnamon.

BLUEBERRY SQUARES

1 cup of medjool dates (about 7), pitted and diced
1 1/2 c of water

1 cup of oat flour (put oatmeal in a blender and grind into flour)
2 c of rolled oats
3/4 t cinnamon
1/4 t nutmeg

3 medium ripe bananas, diced
1 t vanilla extract

3/4 c berries, any kind, fresh or frozen
1/2 c walnuts, (optional)

1. Place pitted and diced dates in a bowl with the water.  Set aside and soak for at least 20 minutes.
2. Preheat oven to 350 degrees.  
3. Combine the flour, oats, cinnamon and nutmeg in a large bowl and set aside.  Place the diced bananas, vanilla, water and dates into the blender and blend until creamy. (At this point, I taste this mixture for sweetness...if it tastes too "bland", add a little more cinnamon and or a tsp of raw honey....if your bananas are really ripe you will not need to add anything, but taste before going on to the last step).
4. Pour the banana mixture into the dry ingredient bowl and mix with a fork.  Fold in the berries and walnuts if using.  Pour the batter into your baking dish and smooth the top.  Bake for 30 minutes.  Test for doneness by poking squares with a knife which should come out clean.  The top should be light brown.  Let cool for 5-10 minutes before cutting.  

This is absolutely delicious and extremely healthy for you!! Grab one of these squares instead of that doughnut and you have nothing to worry about!  When I find a recipe my whole family likes, (that is not an easy task!), I make double  batches and freeze.  Cut the squares into individual servings, wrap in foil and put them in a ziplock freezer bag.  When someone wants a treat, grab one....they take minutes to thaw.

These squares could be eaten as your breakfast on the go.....oatmeal and fruit...it doesn't get healthier than that.  Now, I can hear people saying, "how many calories are in one of these squares?"......it really doesn't matter when you are eating a WFPB diet.....remember, no counting anything required!  As a matter of fact, it will probably seem like you are eating more food now than ever before!  Vegetables and fruits are LOADED with vitamins and antioxidants and EXTREMELY LOW in calories.....you can't eat too much!!

Now, if we are talking about nuts and seeds, (which you should be eating), we need to pay attention to the amounts we are eating.  The fats in nuts and seeds are healthy fats, but, if you don't want to put on weight you cannot eat the whole jar of nuts.   I like to sprinkle chia seeds and flaxseeds in my morning oatmeal....they are LOADED with fiber, they help eliminate cholesterol from your body, as well as a list of other benefits these little seeds come packaged with.

So, we took care of eliminating the doughnut off our list and substituted it with something as delicious.....tomorrow I will tell you what we are replacing that cheeseburger with.....stay tuned!!